Wednesday, August 27, 2014

Having trouble sleeping??

I DO. I got only 4 hours of sleep -.- So heres some good tips I will try tonight actually...

Calm Your mind

Turn off all the lights. This is one of the single most important things you can do to improve your sleep. Light not only inhibits the release of the sleep hormone melatonin, but also stimulates the hypothalamus to raise the body’s temperature and produce cortisol, both of which inform the body to be awake and alert.

Keep your TVs, phones and computers out of the bedroom. Not only do these things tempt and distract us, but they tell our brains to be ready for action. In fact, avoid even using them before bed, which can also reduce sleep quality.

Put some quiet music on.
 It could be classical, ambient music like that of Brian Eno, or even whale songs—provided that it’s at a low volume and has a relatively low dynamic range: you don't want to be on the verge of drifting off when suddenly, cymbals crash, horns blare, and drums thunder. You'll be up the rest of the night!

Clear your mind and let your thoughts wander aimlessly. This can be difficult, especially during stressful times, but try to think in mental pictures instead of words. Do not reenact problems or arguments from the day in your head. If you find you are prone to doing that, try playing music as described above—and focus all your thoughts on that music, and let it carry you into slumber.

Read a textbook or novel. If it makes you fall asleep that easily in class, then it should do the same at home. This is also very effective if you tend to dwell on the problems of the day—reading a book will let you decouple from those stress-inducing thoughts.

Relax your body
better at night. In fact, it seems to correspond so directly with sleep quality that many of our hypotheses about the purpose of sleep stem from our observations of how exercising depletes our energy reserves. Just be sure not to exercise within 3 hours of bedtime, as it has a temporarily stimulating effect.

Go to the bathroom before going to bed. This will help you clear up your digestive system so that you fall asleep more easily—and stay asleep throughout the night.

Remove anything uncomfortable. If some of your clothing feels tight or uncomfortable, don't hesitate to loosen or remove it. This includes hair bands, socks, bra, and anything else that might feel like it's not letting your blood circulate freely.

Fix your sleeping position. If you pay attention to how you sleep, you might notice yourself doing something that isn't good for your posture. Keep your back straight and make sure that your neck isn't resting too high or too low. If your bed is too firm or too soft, consider replacing it, covering it with a foam pad, or even sleeping with a body pillow to make yourself more comfortable.

Drink a warm, relaxing beverage.
 Many people swear by drinking a glass of warm milk before bed, but herbal tea would be a good alternative.
  • Chamomile tea, for example, has long been touted as an insomnia buster. In fact, recent studies have demonstrated that chamomile can reduce symptoms of anxiety. If you don't have chamomile tea just try herbal teas (lemon, ginger and raspberry ginger are delicious).
  • Avoid caffeine beyond 2 or 3 in the afternoon, as it can take up to eight hours for the stimulating effects to wear off. Just in time to wake up and pour another cup of coffee. 
  • Try melatonin supplements about an hour before bedtime.
5 . Consult with your doctor about sleeping pills. Save this as a last resort; if you become dependent, sleeping will become even more difficult than it was before.

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